08.30.11

for time

10 pistols (alternating)

10 L-pull-ups

10 pistols

10 strict pull-ups

10 pistols

10 L-pull-ups

10 pistols

10 strict pull-ups

10 pistols

10 L-pull-ups

08.29.11

A. Work to a heavy triple in the 1 arm barbell overhead press in 14 minutes.
B. Accumulate 75 seconds in an L-sit beginning each set at the top of the minute. When you lose the L-sit position for any reason, rest until the top of the next minute before resuming the hold.

08.26.11

for total reps

AMRAP in 5 minutes
run 400 meters (once)
ground-to-overhead (GTOH) @ 85lbs/65lbs

rest 3 minutes

AMRAP in 5 minutes
run 200 meters (once)
wall walks

rest 2 minutes

AMRAP in 5 minutes
run 400 meters (once)
barbell lunges (barbell on back) @ 85lbs/65lbs

08.25.11

A. In 17 minutes, work to a heavy single squat clean and jerk.

B. 4-D plank holds-30 seconds each X 2; rest 30 seconds

08.24.11

for time

50 step-ups to a 20 inch box w/a 55lb/35lb KB in the rack

25 double unders

50 ring push-ups

25 sit-ups w/a 25lb plate

25 step-ups to a 20 inch box w/a 55lb/35lb KB in the rack

50 double unders

25 ring push-ups

50 sit-ups w/a 25lb plate

08.23.11

A. In 15 minutes, work to a heavy 3 repetition overhead squat.

B. AMRAP of overhead squat in 1 set @ 70% of part 'a' weight.

08.22.11

day 1 of a new cycle

for time
run 400 meters
special exercise X 50
run 400 meters

The special exercise is a pull-up immediately followed by a repetition of knees-to-elbows. Perform 5 repetitions of 2-for-1 burpees each time you leave the bar. Resume the special exercise after you complete your burpees.

08.18.11

A. muscle-ups X 3 X 8 on the minute

B. for total time (including rest)

run 200 meters

rest 60 seconds

run 400 meters

rest 60 seconds

run 800 meters

rest 60 seconds

run 1000 meters

08.17.11

21-15-9 repetitions of-

135lb/95lb barbell thrusters
31inch/24inch box jumps

08.16.11

A. In 15 minutes, work to a heavy 3 repetition deadlift.

B1. AMRAP in 30 seconds of sumo deadlift high-pulls @ 95lbs/65lbs X 5; rest 0 seconds

B2. 30 seconds in the ring superman position X 5; rest 60 seconds

08.15.11

3 rounds for time

15 strict pull-ups
20 burpees with a jump over a 45lb plate
30 alternating lunges with a 45lb/25lb plate overhead
run 400 meters

08.12.11

for total work time

5 rounds

5 EROM handstand push-ups (hands on 45# plates)

5 front squats @ 155lbs/105lbs (from the floor)

rest 2 minutes

1 round

50 double unders

run 1000 meters

50 double unders

08.11.11

A. In 14 minutes, work to a heavy 3 rep hang squat snatch.

B. 5 rounds for completion (15 minute cap)

10 toes-to-bar (strict)

15 sit-ups w/a 25lb plate

30 seconds in hollow plank

30 seconds in front plank

08.10.11

A. Using the following rep scheme, work to a heavy (but NOT 1RM) single rep power clean: 5-3-3-2-1-1 --10 minutes max

B. for time
10 pull-ups
1 power clean @ 185lbs/115lbs
9 pull-ups
1 power clean @ 185lbs/115lbs
8 pull-ups
1 power clean @ 185lbs/115lbs
yada yada until you get to 1 and 1

08.09.11

5 rounds for total L-sit time

In 3:00-

run 400 meters

With the time remaining after the run, accumulate as many seconds as possible in an L-sit.

rest 90 seconds

08.08.11

A. In 14 minutes, work to a heavy 3 rep back squat.
B. AMRAP of 25in/20in box jumps in 60 seconds X 4; rest 60 seconds

08.05.11

@ Highland Rd. Park

A. Technical run practice
B. buddy carries
C. 5 rounds for time
walking lunge for ~ 25 meters
run up the hill ~ 80 meters
10 fat bar pull-ups
10 kettlebell swings @ 70lbs/55lbs
run ~ 350 meters back to lunge station

08.04.11

A. In 12 minutes, work to a heavy 3 rep barbell overhead press.

B. 10 minutes for completion

3 turkish get-ups-right

5 breaths

3 turkish get-ups-left

5 breaths

repeat

08.03.11

A1. muscle-ups X 2-5 X 5; rest 0 seconds
A2. 10 alternating pistols X 5; rest 75 seconds
B. run 1000 meters for time

08.02.11

AMRAP in 16:00

barbell complex X 5 @ 135lbs/95lbs

run 200 meters

Each barbell complex consists of a clean, thruster, split jerk (r) and split jerk (l).

08.01.11

A. In 15 minutes, work to a heavy 3 rep suitcase deadlift (each side).

B. 50 2-for-1 burpees for time

07.29.11

A. "Grace"
30 reps of 135lb/95lb clean and jerk for time

B. For 10 minutes, alternate between 10 seconds of L-sit and 30 seconds of hollow plank. No need to count rounds.

07.28.11

A. In 15 minutes, work to a heavy 3 rep front squat.
B. front squat @ 70% of part 'a' X 2 X 7 on the minute

07.27.11

A1. AMRAP of strict pull-ups X 5; rest 0 seconds
A2. AMRAP of handstand push-ups X 5; rest 90 seconds
B. 3-D plank 30 seconds each side X 2; rest 30 seconds